Precautions for jogging
1, jogging precautions
1. 1, the correct posture for jogging. The jogging posture should be that the eyes look straight ahead, the elbow joint is bent forward 90 degrees and placed at the side of the body, the hands are loose with empty fists, the head is slightly raised, the upper body leans forward slightly at an angle of about 85 degrees with the ground level, and the feet are about 10 meters from the ground. Relax the muscles of the whole body, move forward with a light and slightly bouncing pace, keep the upper limbs bent at 60 ~ 90 degrees, and swing naturally parallel to the left and right sides of the body.
1.2, jogging should pay attention to: keep your body upright when running, and don't lean back or swing left and right except leaning forward slightly; Relax muscles and joints; The upper limbs should swing back and forth to maintain the movement and inertia when moving forward and ensure the normal expansion of the thorax; Breathing through the nose as much as possible can effectively prevent pharyngitis and bronchitis.
1.3. If you have chest tightness, palpitation, shortness of breath, dizziness, etc. during jogging, don't stop running suddenly, but walk instead and stop slowly.
1.4, jogging can not only exercise, but also relax the mind and release stress. It is a healthy exercise. It would be more fun to find a quiet place to jog.
2. Precautions for jogging in winter
2. 1, jogging in winter to watch the weather.
Weather is an important factor that people should pay attention to when running. Hazy weather is easy to appear in winter, and going out for running in foggy days does more harm than good. It is recommended to avoid outdoor sports as much as possible. Wet roads in rainy days increase the risk of sports injuries. It is recommended to run indoors.
2.2. The best time for jogging is at night.
The air quality in winter morning is not very good, which is not suitable for running. In the afternoon or evening, the air quality is suitable. At this time, people's physical quality and flexibility are at their best, which is suitable for high-intensity exercise.
2.3, winter jogging dress should be appropriate.
Jogging in winter requires high equipment, so it is important to pay attention to two aspects, one is to keep warm, and the other is to sweat. In order to avoid catching a cold, it is recommended to bring gloves and hats when running in winter. Clothes have three layers, underwear absorbs sweat, coat is windproof, and the middle layer keeps warm. Don't be too restrictive or too loose in your coat.
3. Precautions for jogging to lose weight
3. 1, the first thing to pay attention to must be speed. For example, many people are easily disturbed by the outside world when running, and the speed is fast and slow, or they can't be stable in a correct speed range that can keep breathing evenly, which will greatly weaken the effect of exercise to lose weight and will also discourage their interest in running to lose weight.
3.2, correct and stable speed and breathing, must be deep and slow, mouth and nose spit.
3.3. After running, do 15 minutes of stretching and various waist and abdomen exercises. Doing these exercises at this time can make local fat consumption faster. Although this is only theoretical, as long as you persist for a long time, regional obesity is expected to be completely solved.
The benefits of jogging and correct posture
1, the benefits of jogging
1. 1, heat consumption
The calories consumed in one hour, 420 calories in the state of easy exercise, your weight is about 120 kg; 588 calories and about 150 pounds.
1.2, enhance muscle and muscle endurance.
Regular and uninterrupted jogging can enhance motivation and muscle endurance, which is our ability to maintain work and cope with emergencies. Jogging is one of the best choices.
1.3, improve cardiopulmonary function.
Persisting in jogging will increase the systolic blood volume, lower the quiet heart rate, lower blood pressure, increase the content of high-density lipoprotein cholesterol in blood and improve the working ability of the body.
2. The correct posture for jogging
2. 1. When jogging, keep the upper limbs relaxed and the lower limbs elastic to prevent injury.
2.2, jogging posture don't have to deliberately like a professional athlete, as long as the speed is not forced, in a relaxed state.
2.3. Relax your shoulders and avoid having a chest. Natural swing arm, even breathing, two-step or three-step breathing, is conducive to regulating lung function.
2.4, lean forward, the range should be natural and comfortable as well. If you lean forward too much, it will increase the burden on your back muscles; If you lean back, it will lead to excessive tension in the chest and abdomen muscles.
The correct way to jog
1, the head and shoulders are stable.
When running, it is important to keep your head and shoulders stable, not too big, and avoid shaking your head. It's best to look ahead and keep your shoulders relaxed.
2, a small twist
The range of hip twisting should be controlled at 5-7 degrees. If it exceeds 7 degrees, it may lead to strain of the posterior femoral muscle, so pay more attention.
3. Front and rear swing arms
The left and right swing arms are wrong, and the front and rear swing arms are correct. When swinging your arm, don't swing too much, try not to be higher than your chest, and don't exceed the midline of your body.
4. Short pace
Once the stride is too large, it will put pressure on the ankle and easily cause sports injuries. So in order to reduce the pressure between the feet and the ground, we should control the pace.
Step 5 lean over
Leaning forward can slow down the resistance. Try to lean forward when running, so that the whole person is in a comfortable state, so as to run faster.